CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
20M Bear Crawl
20M Crab Walk
10 Knees-to-Elbows
Pre-WOD mobility:
Trap scrub (2 min each side)
Glute smash (2 min each side)
Weightlifting
Single Arm Dumbell Press (10-8-6-4 each arm)
Metcon
Metcon (Time)
3 rounds for time:
30 Box Jumps, 24/20″
200M Overhead Sandbag Carry, AHAP
10 Devil Presses, 35/20 lbs each hand
Post-WOD Recovery
Lat smash (2 min each side)
Seated hamstring stretch (4 min)